The Wellness Diaries

In this episode of the Wellness Diaries podcast, I talk about nutritional periodization, which encompasses phases like weight loss, maintenance, and weight gain. I offer practical advice for each stage, stressing the importance of realistic goals and tracking progress. I highlights the significance of a calorie deficit in weight loss, the stability of maintenance, and the structured approach needed for healthy weight gain. I also talk about the psychological aspects of dieting and invites listener engagement for a holistic approach to wellness.

TIME STAMPS

Weight Loss Phase (00:01:12) Tips for setting and achieving goals during a calorie deficit, including prioritizing nutrient-dense foods and being flexible with social events.

Maintenance Phase (00:05:29) The importance of spending time at maintenance, stabilizing body weight, focusing on performance, and adopting intuitive and mindful eating skills.

Gaining Weight Phase (00:10:32) Strategies for gaining muscle mass, setting realistic expectations, and understanding the role of body fat in the process.

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In this episode of the Wellness Diaries podcast, I chat with Alexa Mina, an international Olympic weightlifting medalist and coach. Alexa shares her journey from competitive cheerleading to weightlifting, detailing her struggles with nutrition and cutting weight.

She recounts her challenging path to represent Lebanon in weightlifting, culminating in winning a bronze medal. We talk about her severe elbow injury, recovery process, and the mental aspects of dealing with injuries. Alexa emphasizes the importance of proper nutrition, mindset, and professional support in rehabilitation. She also shares impactful life lessons and advice for those facing similar challenges.

Things we touch on:

• Alexa Mina's journey into weightlifting and transition from competitive cheerleading
• Struggles with nutrition and weight cutting in sports
• Obtaining Lebanese citizenship to represent Lebanon in weightlifting
• Training, competition success, and injury leading to a mindset shift
• Recovery process and mental aspect of dealing with injuries
• Nutrition during the recovery phase
• Physical aspects of recovery and rehabilitation
• Work with a sports psychologist and mental preparation for competitions
• Impactful book recommendation and advice for athletes going through injury

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In this episode of the Wellness Diaries podcast, I talk about how I'm evolving as a coach. I discuss the importance of evidence-based strategies and emphasizes the need to focus on behaviors, habits, and mindset. I share success stories of clients who achieved their goals without tracking macros, highlighting the significance of self-trust and a healthy relationship with food.

Topics covered:

• Evolution of coaching methods
• Shift from macro-based coaching to holistic approach
• Importance of evidence-based methods
• Focus on behaviors, habits, and mindset
• Helping clients achieve goals without tracking macros
• Importance of building self-trust and improving relationship with food
• Success stories of clients achieving goals without tracking food intake
• Emphasis on behavior change, habit-based coaching, and mindset
• Potential drawbacks of solely focusing on tracking external metrics

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In this episode of the Wellness Diaries podcast, I chat with Laura Lagos, a registered dietitian and founder of the Sassy Dietitian. Laura shares her journey from a competitive athlete to a clinical dietitian and eventually into private practice. We discuss the challenges of balancing nutrition, fitness, and motherhood, especially during the pandemic.

Laura offers practical advice on meal planning, self-care, and avoiding toxic social media comparisons. The episode also covers the risks of weight loss injections, the importance of holistic health, and the value of genuine human connections.

Things we touch on:

• Laura Lagos' background and journey into private practice
• The challenges and rewards of motherhood and balancing nutrition and fitness goals
• The importance of preventive nutrition and helping people before they reach a state of irreversible chronic disease
• Laura's transition into private practice and working with women at different stages of life
• Laura's personal journey with fitness and motherhood, and the challenges she faced during the pandemic and her pregnancy
• The potential risks and implications of weight loss injections and the importance of prioritizing diet and lifestyle changes
• The societal pressures and trends surrounding body image, weight loss, and cosmetic interventions
• The importance of focusing on process-oriented goals rather than solely on the outcome of weight loss
• The significance of human connection and healthy relationships, especially in the context of the pandemic and social media influence
• Laura's emphasis on nuance and individuality in health and nutrition, and the importance of personalized approaches

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In this episode of the Wellness Diaries podcast, I'm back with my client Sam discussing the challenges of maintaining healthy habits during and after a vacation. Sam shares her struggles with feeling lethargic and getting back into her routine post-trip.

We talk about the importance of creating a supportive environment and structured routine to facilitate healthy choices. Our conversation also touches on the impact of social media on perceptions of healthy living and the emotional influence of the scale. We advocate for focusing on overall well-being and multiple metrics beyond just weight to gauge progress.

Talking points:

• Role of nutrition and exercise during vacation
• Transitioning back to routine after returning from a trip
• Setting up an environment that supports healthy habits
• Impact of social media on perceptions of healthy eating and lifestyle
• Struggles of getting back into routine after vacation
• Importance of structured routine to support healthy habits
• Impact of automation and simplifying daily decisions
• Influence of social media on perceptions of healthy living
• Importance of considering multiple metrics beyond the scale for evaluating progress
• Motivation vs discipline and behavior analysis

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In this episode of the Wellness Diaries podcast, I have the pleasure to chat with Dr. Gabrielle Fundaro to discuss healthism and its implications. We talk about how societal pressures often equate health with moral virtue, placing undue responsibility on individuals.

Dr. Fundaro emphasizes aligning health behaviors with personal values rather than societal expectations. We also address the normalization of disordered eating in athletes, the impact of societal values on body image, and the importance of community in well-being.

Things we touch on:

• Concept of healthism and its impact on individuals
• Different dimensions of health: physical, mental, social, and philosophical
• Normalization of disordered eating in competitive athletes
• Importance of aligning behaviors with authentic values
• Role of community and relationships in overall health and well-being
• Impact of societal values on perceptions of health and body image
• The significance of aligning values with the pursuit of health
• The role of values in nutrition coaching and behavior change
• Societal pressure to prioritize appearance and its harmful effects
• Impact of shame on behavior change and the importance of internal regulation

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In this episode of the Wellness Diaries podcast, I chat with Dr. Jesse Hoffman, a registered dietitian with a PhD in nutritional sciences specializing in gut microbiome research.

Dr. Hoffman discusses the concept of gut health, emphasizing the importance of microbiome diversity, digestion, and disease management. She explains the impact of diet, particularly fiber and prebiotics, on gut health and addresses common misconceptions about inflammation and food intolerances. Our conversation covers topics like fecal microbiota transplantation, probiotics, exercise, and artificial sweeteners, providing listeners with practical insights and evidence-based advice for maintaining a healthy gut.

TIME STAMPS

Understanding the Gut Microbiome (00:00:43) Dr. Hoffman explains the concept of gut health, the 3Ds of gut health, and the ambiguity around defining a healthy microbiome.

Promoting Microbiome Diversity (00:04:39) Dr. Hoffman discusses the impact of diverse sources of fibers and a varied diet on increasing gut microbiome diversity.

Food Intolerance and Enzymes (00:06:06) The conversation explores the impact of food intolerances, the role of digestive enzymes, and the effects of eliminating certain foods.

Distinguishing Bloating from Normal Fullness (00:09:04) Dr. Hoffman explains how to differentiate between normal fullness and problematic bloating, addressing the pain and discomfort associated with bloating.

Causes of Severe Bloating (00:12:03) The segment covers various conditions, including SIBO, H. pylori, IBS, celiac disease, and IBDs, that can lead to severe gas and bloating.

Fecal Microbiota Transplantation (FMT) (00:14:31) Dr. Hoffman discusses the use of FMT for treating C. diff overgrowth and shares insights into related research on microbiota's impact on body weight.

Understanding Leaky Gut (00:18:10) The conversation explores the concept of leaky gut, its transient occurrence, and the challenges in diagnosing and treating it clinically.

The gut barrier and its importance (00:18:55) Explanation of the gut barrier's role in preventing microbes from entering the bloodstream and causing inflammation.

Challenges in assessing and treating intestinal permeability (00:20:03) Discussion of the difficulties in clinically validating intestinal permeability tests and the basic strategies for supporting gut barrier health.

Probiotics and individual responses (00:21:50) Explanation of the individual variation in responses to probiotics, their effectiveness, and potential adverse effects like excessive gas and bloating.

Exercise-induced GI stress (00:24:46) Explanation of how high-intensity exercise, especially running, can cause GI distress and strategies for managing symptoms.

Artificial sweeteners and gut microbiome impact (00:29:44) Discussion of the research on artificial sweeteners' impact on the gut microbiome and the inconsistent findings regarding their effects.

Prebiotics, probiotics, and their sources (00:35:06) Differentiation between prebiotics and probiotics, and discussion of foods containing probiotics and prebiotics, particularly fermented products and kefir.

Inflammatory responses to foods (00:38:05) Addressing the misconceptions around foods and their inflammatory effects, emphasizing the need for critical evaluation beyond headlines.

Inflammation and its impact (00:38:21) Discussion on the meaning of inflammation, its impact on chronic diseases, and the lack of clear evidence on specific inflammatory foods.

Assessing gut health (00:46:59) Guidance on how to assess gut health by observing stool frequency, consistency, and color, and the importance of dietary and lifestyle factors.

Evaluating research and evidence-based information (00:43:01) Insights on how to critically evaluate research, differentiate between correlation and causation, and trust reputable sources for evidence-based information.

Debating favorite carb sources (00:54:13) A fun question about ranking favorite carb sources - pasta, potatoes, rice, and bread - and justifying the choice, sparking debate and personal preferences.

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In this episode of the Wellness Diaries podcast, I focus on the role of habits in personal wellness. I explains the habit loop, the science of habit formation, and the concept of friction, providing practical advice on how to form positive habits and break negative ones. I also introduce habit stacking and offer tips for implementation.

Enjoy the episode!

TIME STAMPS

Habit Formation (00:00:00) Explains the concept of habits, habit formation, habit loop, and the science behind habit formation.

Neuroplasticity and Habit Formation (00:02:17) Discusses the role of neuroplasticity in habit formation and how the brain's ability to reorganize and adapt influences the creation of new habits.

Reducing Friction for Good Habits (00:04:51) Explains the concept of reducing friction to make positive habits more accessible and easier to maintain.

Increasing Friction for Bad Habits (00:11:27) Discusses the concept of increasing friction to create obstacles and deterrence for negative habits.

Habit Stacking (00:14:40) Describes the technique of habit stacking, linking new habits with existing ones to streamline the habit formation process.

Application Tips (00:18:00) Provides practical tips for implementing habit formation strategies, including identifying friction points, starting small, and leveraging existing habits as cues.

Additional Resources (00:19:01) Recommends books, apps, online communities, and coaching for further support in developing and maintaining healthy habits.

Mindset and Behavior Change (00:20:00) Discussion on the importance of behavior change, creating a new identity, and the role of support.

Coaching Services as GPS (00:21:05) Analogizing coaching services to a GPS, providing guidance and support in fitness journeys.

Feedback and Community Engagement (00:21:59) Encouragement for feedback and engagement, including episode suggestions and joining the free Facebook community.

Habit Formation and Community Support (00:22:55) Emphasizing the importance of starting small in habit formation and inviting listeners to join the free Facebook community for support.

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In this episode of the Wellness Diaries podcast, I welcome back my client Sam to discuss her health journey. We explore the misconception of expecting immediate results and emphasize sustainable, long-term progress. Sam shares her experience of losing 10 pounds and the mindset shifts she has undergone, such as being more gracious with herself and making healthier choices.

We highlight the importance of celebrating small wins, being mindful of eating habits, and finding joy in the process. The episode underscores the significance of balance, self-care, and removing pressure in the pursuit of health and fitness.

TIME STAMPS

The beginning of the journey (00:00:02) Discussion on the initial excitement and expectations of starting a health and fitness journey.

Celebrating progress (00:02:32) Sam shares her celebratory moment of losing weight and the intrinsic changes she has experienced.

Behavioral changes and mindset shift (00:04:27) Sam discusses the daily decisions and mindset shifts that have led to her success.

Community and accountability (00:09:17) The importance of community support and accountability in Sam's journey.

Overcoming shame and seeking joy (00:11:11) Sam's journey of overcoming shame and seeking joy in her health and wellness goals.

Turning point and motivation (00:13:40) The turning point in Sam's mindset and motivation to start her health journey.

Balancing lifestyle and sacrifices (00:15:51) Discussion on the tension between lifestyle changes and sacrifices for a healthier life.

Healthy relationship with tracking (00:17:34) Sam's healthy relationship with tracking and the importance of balance in her approach.

Listening to My Body (00:18:40) Speaker 3 discusses listening to her body's signals and making mindful choices about eating.

Mindful Eating and Self-Trust (00:22:35) Speaker 1 emphasizes the importance of being mindful while eating and building self-trust, especially when tracking macros.

Discovering New Fitness Activities (00:27:39) Speaker 3 shares her journey of trying out different fitness classes and overcoming barriers to working out.

Understanding Choices and Prioritization (00:33:40) Speaker 1 and 3 discuss the choices and priorities that impact exercise routines and how to address barriers.

Making Time for Self-care (00:35:54) Discussion about the importance of scheduling breaks and making time for self-care in a busy daily routine.

Prioritizing Exercise (00:37:19) Comparing the commitment to exercise with other non-negotiable activities and strategies for making exercise a consistent priority.

Finding the Right Environment (00:39:15) Exploring the need for a supportive and suitable environment for workouts, including the importance of variety and social aspects.

Mindset Shift in Physical Activities (00:41:10) Challenging preconceived notions about identifying with physical activities and embracing the process of learning and improvement.

Enjoying the Journey (00:45:39) Reflecting on the value of enjoying the process and journey of physical activities, rather than solely focusing on achieving specific outcomes.

Embracing Rest and Balance (00:53:07) Recognizing the importance of rest and balance in physical activities, and the significance of incorporating rest into the overall schedule.

The pressure of being healthy (00:53:58) Discussion on the pressure people put on themselves to be healthy and the importance of taking the pressure off.

Running for competition (00:54:57) Exploration of the competitive nature of running and the struggle of measuring up to others.

Meal prep tips and getting gutsy (00:55:38) Recommendation for turkey pepper jack cheese and pepperoni roll-ups for meal prep and encouragement to get gutsy with physical activity.

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In this episode of the Wellness Diaries podcast, I chat with Samina Qureshi, a registered dietitian and founder of Wholesome Start. Samina discusses her path to specializing in digestive health and the intersection of IBS symptoms with dietary choices.

She emphasizes the importance of individualized care and the impact of disordered eating on gut health. Our conversation covers the low FODMAP diet, the gut-brain axis, and the role of stress in exacerbating IBS. Samina also debunks common gut health myths, advocates for evidence-based approaches, and shares practical tips for daily gut maintenance. Additionally, she highlights the effects of alcohol on digestion and offers resources for those seeking support for IBS and gut health.

TIME STAMPS

Journey to Becoming a Dietitian and Founding Wholesome Start (00:00:52) Samina discusses her career path, founding Wholesome Start, and her focus on digestive health.

Impact of Disordered Eating on Gut Health (00:02:20) Samina explains how disordered eating overlaps with digestive issues and the relationship with IBS symptoms.

Challenges in Clinical Settings and Preventative Approach (00:04:22) Samina shares her experience in clinical settings and the importance of a preventative approach to health.

Gut-Brain Axis and Disordered Eating (00:06:56) Samina explains the gut-brain axis and how disordered eating impacts gut health and IBS symptoms.

Vicious Cycle of Disordered Eating and IBS Symptoms (00:11:13) Discussion on the cycle of disordered eating leading to worsening IBS symptoms and the importance of consistent nourishment.

Low FODMAP Diet and Reintroduction Phase (00:12:44) Samina discusses the low FODMAP diet, the reintroduction phase, and its impact on gut health for people with IBS.

Inclusion of Foods and Sustainable Approaches (00:15:34) Samina emphasizes the importance of focusing on inclusion of foods rather than elimination for clients struggling with their relationship with food.

Reintroducing Foods and GI Discomfort (00:17:10) Samina explains why individuals may experience GI discomfort when reintroducing certain foods and the factors to consider beyond intolerance.

The impact of dairy on digestive distress (00:18:26) Discussion on lactase enzyme production, lactose-free products, and managing dairy-related symptoms.

The connection between disordered eating and IBS (00:20:16) Exploration of the relationship between disordered eating, IBS, and the impact of stress and anxiety on symptoms.

The science behind the gut-brain axis (00:21:27) Explanation of the gut-brain axis, its role in IBS symptoms, and the effectiveness of behavioral health therapies.

Behavioral health therapies for IBS (00:23:10) Overview of gut-directed hypnotherapy and cognitive behavioral therapy for IBS, emphasizing their benefits and role in improving quality of life.

Misconceptions about gut health supplements (00:27:51) Discussion on probiotics, common myths, and the need for evidence-based approaches to gut health.

Challenges with food sensitivity testing (00:31:19) Critique of food sensitivity testing, emphasizing its limitations and the importance of individual knowledge about food reactions.

Debunking myths about gut health trends (00:33:00) Examination of the myth surrounding intermittent fasting and the need for evidence-based advice for gut health.

Distinguishing legitimate gut health advice from pseudoscience (00:34:33) Guidance on discerning trustworthy information, focusing on evidence-based, non-sensationalized advice.

Influence of lifestyle factors on gut health (00:37:12) Introduction to diaphragmatic breathing as a lifestyle factor influencing gut health and its incorporation into client practices.

Diaphragmatic Breathing (00:37:18) Explanation of diaphragmatic breathing and its benefits for gastrointestinal symptoms like pain, urgency, bloating, and constipation.

Supplementation Recommendations (00:41:00) Discussion of anti-spasmodic supplements, ginger tea, enzyme mix, and magnesium for managing IBS symptoms.

Fiber Types and Digestive Upset (00:44:17) Explanation of the impact of different types of fiber, particularly chicory root or inulin fiber, on digestive health and symptoms.

Sleep and Gut Health (00:46:19) Insight into the relationship between sleep, stress, and gut health, and the impact of inadequate sleep on IBS symptoms.

Daily Habits for Gut Health (00:48:03) Practical tips for supporting gut health, including mindful eating, hydration, regular meals, gentle movement, and diverse fiber intake.

Business Coaching Advice (00:52:30) Discussion of the misconception about the necessity of a business coach and the value of peer support for entrepreneurs.

Silly Question for Next Guest (00:53:58) A lighthearted question for the next guest: "If you could be an animal, what would it be and why?"

Alcohol and Digestive Health (00:55:39) Discussion on the impact of alcohol on digestive system, especially for those with IBS.

Conclusion and Gratitude (00:56:34) Expressing gratitude and concluding the discussion on IBS and gut health.

Promotion of Services (00:54:26, 00:55:02) Promotion of virtual nutrition practice, free guide, and IBS food freedom program.

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